can you give me target heart rates for each level .. for example if i am working at what i perceive as a 6 what might i expect my heart rate to be. I am 50 years old 5'4" tall and weight 138 lbs.
You can use a formula to calculate your maximum heart rate. This can give you a quick estimation of what your maximum heart rate is. It isn’t 100% accurate but it can get you started. First of all you need to get your resting heart rate, you can get this by measuring your heart rate first thing in the morning before you get up. Take it three mornings in a row and then average it. Lets use 60 as an example.
You can work out your estimated max heart rate by taking 220 - your age. So your maximum heart rate would be 220 - 50 = 170. Then subtract the maximum from the resting heart rate. (170 - 60 = 110)
So if you work out each level as 10% then a level 7 would 70%. Multiply 70% X 110 and add 60 = 137. So 137 bpm is around level 7.
Personally i don't use heart rates as much as i used too for a number of reasons. Your heart rate is not the best indicator because it lags, also my 7 today might be different to tomorrow because of how i feel. Its all based on intensity, you shouldn't have time to worry about heart rate, you should be focusing completely on your interval. This article gives an indication of what to focus on.
It sounds like a good concept in lossing that extra fat but what about a persons age? Going to a full sprint seems extreme for an older person(55 and up). Is there a better approach to this?
Jun 01, 2009
Full Sprint by: Greg
The term 'full sprint' is relative and really means 'as fast as you can safely go'.Its the principle that the lose belly fat workout is built on.
This might be a full sprint for someone who is fit, but perhaps someone is seriously out of shape, then 10 is a fast walk. It represents a unique level for each person using it.
If you are concerned about the intensity, first check with your doctor before starting this workout.
